Fitness:
1) 2 Rounds NFT of:
- Wall Climb: 4
- GHD Sit-Up: 6
2) 2 Power Cleans + 2 Front Squats x 4 (Heavier Than Last Week)
3) Complete 50-40-30-20-10 AFAP of:
- Double-Unders (min 10 double-under attempts per round before going to singles)
- OH KB Swings (55/35)
- Air Squats
Competition:
1) 6 sets of:
- Power Snatch from Mid-Thigh x 4-5 reps (straps are OK)
2) Max Reps (or Calories):
“Ten Minute Capacity Test”
- 4 min Row for Max Calories
- 60s rest
- 3 min Max Reps Pull-Ups
- 60s rest
- 2 min Max Reps Bodyweight Back Squat
- 60s rest
- 1 min Max Reps Shoulder 2 Overhead (135/95) – no rack can be used for s2oh
3) Banded Face Pull + Y Press: 3×12
